Warm up:
The usual
Start: 2 Rounds
300Y Run
2 Seated KB Rope pulls
300M Row/Ski
Circuit 1: 3 rounds
12 2 KB DL
20 Lunges
15 Burpees
Circuit 2: 3 rounds
12 KB squat hop forward hop back
15 Plate tap V-sit ups
15 Jump squats
Circuit 3: 3 rounds
8L/R SA KB front rack thruster
20 Decline plank MB toe taps
15 KB Swings
Circuit 4: 3 rounds
8L/R SL KB DL
15 SA KB front rack step ups w/knee drive
10 KB Eccentric leg lowers
Core: 2-3 Rounds
15L/R MB feet taps
15L/R Side plank leg lifts
15 Plate V-ups